Many parents think iron rich eating means complicated recipes or foods kids refuse. In reality, lots of everyday favorites naturally contain iron. Knowing which ones to include can make it easier to build balanced lunches, snacks, and dinners that support growing bodies and busy school days.
Meat & Fish
Meat and fish are some of the best sources of iron for kids. The iron found in animal foods (called heme iron) is easier for the body to absorb than plant-based iron. Many of these foods are also familiar and kid-friendly, making them easy to include in meals like sandwiches, pasta dishes, wraps, and simple dinners.
(All values are approximate and based on a 100 g serving, unless stated.)
Ground beef
~2.6 mg iron
A popular option for burgers, tacos, pasta sauces, and meatballs that many kids already enjoy.
Beef meatballs
~2.5 mg iron per 100 g
A kid favourite often served with pasta, rice, or in sandwiches.
Roast beef slices
~2.7 mg iron
Great in sandwiches or wraps and easy to include in lunchboxes.
Chicken thighs
~1.3 mg iron
Juicy and flavourful compared to chicken breast. Often served roasted, grilled, or shredded into meals.
Turkey
~1.4 mg iron
A mild meat that works well in sandwiches, wraps, and simple dinners.
Ham
~1.1 mg iron
Commonly used in sandwiches, omelettes, and lunchboxes.
Canned tuna
~1.3 mg iron
Often mixed with mayonnaise for sandwiches, wraps, or crackers.
Salmon
~0.8 mg iron
A mild fish that works well baked, flaked into pasta, or made into fish cakes.
Fish fingers (fish sticks)
~1 mg iron
A very kid-friendly seafood option that’s easy to bake or air-fry.
Beans, Pulses & Grains
Beans, pulses, and some grains are excellent plant-based sources of iron. Many of these foods are mild in flavour and easy to include in kid-friendly meals like pasta sauces, burritos, soups, and rice dishes. Pairing them with vitamin C foods like tomatoes or bell peppers can help the body absorb more of the iron they contain.
(All values are approximate and based on a 1-cup serving, unless stated.)
Lentils
~6.6 mg iron per cup
A great source of plant-based iron. Often used in soups, curries, or blended into pasta sauces.
Chickpeas
~4.7 mg iron per cup
Perfect for hummus, roasted snacks, or added to salads and wraps.
Kidney beans
~5.2 mg iron per cup
Commonly used in chilli, stews, and rice dishes that kids may already enjoy.
Black beans
~3.6 mg iron per cup
A mild bean that works well in tacos, burrito bowls, and simple rice dishes.
White beans (cannellini or navy beans)
~4 mg iron per cup
Soft and creamy beans that blend well into soups or pasta dishes.
Quinoa
~2.8 mg iron per cup
A grain-like seed that can be used as a base for bowls or mixed into salads and meals.
Vegetables & Leafy Greens
Some vegetables and leafy greens contain a surprising amount of iron while also providing fibre, vitamins, and important nutrients for growing kids. Many of these options are mild in flavour and can easily be added to familiar meals like pasta, soups, smoothies, and simple side dishes.
(All values are approximate and based on a 1-cup serving, unless stated.)
Spinach
~6.4 mg iron per cooked cup
One of the most iron-rich vegetables. It can be blended into smoothies, stirred into pasta sauces, or added to omelettes.
Peas
~2.5 mg iron per cup
Naturally sweet and easy for kids to eat as a simple side dish.
Broccoli
~1 mg iron per cup
A familiar vegetable that works well steamed, roasted, or served with cheese sauce.
Sweet potatoes
~2 mg iron per cup
Naturally sweet and popular with kids. Often served mashed, roasted, or baked as wedges.
Kale
~1 mg iron per cup
A leafy green that can be blended into smoothies or baked into crispy kale chips.
Swiss chard
~4 mg iron per cooked cup
A leafy green that cooks down well in soups, pasta dishes, and simple sautés.
Fruit
Most fruits are not especially high in iron, but a few varieties can still contribute small amounts while also providing vitamin C. Vitamin C helps the body absorb iron from other foods, so including fruit alongside iron-rich meals can be beneficial for kids.
(All values are approximate and based on a 1-cup serving, unless stated.)
Dried apricots
~3.5 mg iron per cup
Naturally sweet and chewy, making them a kid-friendly snack that can also be added to lunchboxes.
Raisins
~3 mg iron per cup
Small and naturally sweet. Often added to cereal, trail mix, or eaten as a snack.
Prunes
~3 mg iron per cup
Soft and sweet dried fruit that can be eaten as a snack or added to breakfast bowls.
Mulberries
~2.6 mg iron per cup
A sweet berry that can be eaten fresh or dried and added to cereals or snacks.
Nuts & Seeds
Nuts and seeds can be great sources of plant-based iron while also providing healthy fats, fibre, and protein. Many of them are easy to include in kid-friendly snacks, spreads, or lunchbox foods. They can be eaten on their own, added to trail mix, blended into nut butters, or sprinkled over cereal and yoghurt.
(All values are approximate and based on a 1-cup serving, unless stated.)
Pumpkin seeds (pepitas)
~11 mg iron per cup
One of the richest plant sources of iron. Great for snacking or adding to trail mix.
Sesame seeds
~21 mg iron per cup
Often used in foods like hummus or sprinkled over breads and dishes.
Cashews
~10 mg iron per cup
A mild nut that many kids enjoy as a snack or added to trail mix.
Almonds
~6 mg iron per cup
Commonly eaten as a snack or used in nut butter and granola.
Pistachios
~4 mg iron per cup
A slightly sweet nut that works well in snacks and lunchboxes.
Sunflower seeds
~6 mg iron per cup
Crunchy seeds that can be eaten as a snack or sprinkled on cereal or yoghurt.
Snacks & Treats
Some snacks and treats can still contribute useful amounts of iron while remaining appealing to kids. Choosing familiar options that combine iron-rich ingredients with flavours kids enjoy can make it easier to support healthy iron intake throughout the day.
(All values are approximate and based on a typical serving, unless stated.)
Iron-fortified breakfast bars
~3–6 mg iron per bar
Many kid-friendly cereal bars are fortified with iron and can make a convenient snack.
Trail mix (nuts, seeds, raisins)
~2–4 mg iron per small handful
A mix of nuts, seeds, and dried fruit can provide a good iron boost while still tasting sweet and crunchy.
Peanut butter
~0.6 mg iron per 2 tablespoons
A kid favourite that can be spread on toast, added to sandwiches, or served with fruit.
Hummus with crackers
~2–3 mg iron per serving
Made from chickpeas and often served with crackers or veggie sticks for dipping.
Breakfast Foods
Breakfast can be a great opportunity to include iron-rich foods that help support growing kids. Many breakfast options are easy to prepare and familiar to children, especially when they include fortified grains, nut butters, or iron-rich ingredients paired with fruit.
(All values are approximate and based on a typical serving, unless stated.)
Iron-fortified breakfast cereal
~8–18 mg iron per serving
Many kid-friendly cereals are fortified with iron and can provide a large portion of daily iron needs.
Oatmeal
~3.4 mg iron per cup
A warm and filling breakfast that pairs well with fruit, nut butter, or yoghurt.
Whole wheat toast
~1.4 mg iron per 2 slices
A simple breakfast base that can be topped with spreads or served alongside other foods.
Bagel (whole wheat)
~2 mg iron per bagel
A filling breakfast option that works well with spreads like cream cheese or nut butter.
Breakfast burrito (beans and egg)
~3–4 mg iron per serving
A kid-friendly breakfast wrap that combines iron from beans with protein from eggs.
Fortified instant oatmeal packets
~4–6 mg iron per packet
Many flavoured oatmeal packets contain added iron and are quick to prepare for busy mornings.
Lunch Foods
Lunch is another good opportunity to include iron-rich foods in meals kids already enjoy. Many familiar lunch options combine grains, meats, or legumes that can help boost iron intake while still being easy to prepare and kid-friendly.
(All values are approximate and based on a typical serving, unless stated.)
Beef taco
~2–3 mg iron per taco
Ground beef in a taco shell is a fun and familiar lunch that many kids enjoy.
Sloppy joe sandwich
~2–3 mg iron per sandwich
Made with seasoned ground beef in a soft bun, this classic meal is both filling and iron-rich.
Bean and cheese burrito
~3–4 mg iron per burrito
Combines beans and cheese in a soft tortilla for a mild, kid-friendly lunch.
Lentil soup
~3–5 mg iron per bowl
A hearty soup that can be served with bread or crackers.
Bean quesadilla
~2–3 mg iron per serving
A warm tortilla filled with beans and melted cheese, cut into easy-to-eat triangles.
Chickpea pasta
~3–4 mg iron per cup
A higher-iron alternative to regular pasta that works well with simple sauces kids like.
FAQs
Iron helps kids make healthy red blood cells that carry oxygen throughout the body. This supports energy, brain development, and growth. Without enough iron, kids can feel tired, weak, and have trouble focusing.
The amount depends on age, but most young children need about 7 to 10 mg of iron daily. Older kids and teens may need around 8 to 15 mg depending on growth and gender. Meeting this through regular meals and snacks is usually possible with balanced foods.
Vitamin C helps the body absorb iron more effectively, especially from plant based foods. Combining foods like beans with tomatoes or spinach with citrus can increase iron absorption. This simple pairing can make a big difference in a child’s nutrition.